I managed to get back to being even more 'classic' last week with three decent runs I pretty happy with overall...
- Tuesday - Fastest 5K in a while!
- Thursday - Track Intervals
- Saturday - 10K slow long run.
This is officially getting back to normal, albeit with the 10K being quite a lot slower (deliberately) than I've done historically, but I'm sure this way is more productive!
Tuesday - fast 5K
I managed to knock another 4 seconds off my time from two weeks ago which is what I was aiming for, to dip me under that 4.30 average pace.
I set off faster than intended, feeling fine, but by the end of KM 4 I was hanging in there, almost gave up, but carried on - the last KM slower than I'd have hoped.
To think three years ago I was doing 4.00 - but I guess this is 2.5 years off and just getting back into it, 4.29 is OK for me for now!
And I've only just started doing the harder training, so I think my pace will come back.
Whether I get to 4.00 again I don't know - I am three years older and pushing 50, we'll see, I feel fine.
Thursday - track intervals
It's a little sad to say but I was very excited to get back to the track for these.
It's a nice routine - about a 2K natural warm up to get there, and then I did 5 400 Metre intervals - 2 not so hard, 3 a bit harder, although none of them especially hard - then I did a couple of 200s at a faster pace. I was happy with the paces over all, I wanted to take these a little easier as I was adding in distance to the previous weeks.
10K long run
It feels good to be back up to 10Ks for the long run again - really the min distance I'd want to call a long run.
I took this very easy - walking when my heart rate got above 150 on the flat and nearing 160 on the hills.
I did get a bit confused about the direction at one point, so almost paused 2/3rds of the way round but then things started to look familiar again and I figured out where I was going!
Next weeks plans...
I'm gonna keep this up, maybe a drive out somewhere new for the long run on Sunday, and I might add in some strength training/ circuits during the off days, just building things back up really, I've been a bit slack since getting back from Portugal!